Author Archive

29 Mar
by: Published in Uncategorized

Team WOD: For time:

50 Burpees
50 Hang Power Clean (95/65)
50 Push Press (95/65)
1K Run
50 Hanging Knee Raise or Toes to Bar
50 Front Squats (95/65)
50 Kettlebell Swings (24/16)
50 Wall Balls (20/14)
1K Run
50 Pull Ups
50 Double Unders
50 Box Jumps (24/20)
1K Run

Both team members do the run and the reps can be split anyhow

==

It’s happening…

That bright yellow ball in the sky is working again!  After being off for the last few months, the sun is back in  glorious fashion.  Come in for some glorious team action that will also have plenty of outside time.

Running is the new rowing,

CG

==

 

28 Mar
by: Published in Uncategorized

Team WOD 1: For time:

50 Burpees (1 at a time)
50 Pull Ups (5 reps at a time)
50 Box Jumps (24/20) (5 reps at a time)
100 Wall Balls (14/10) (10 at a time)
200 Double Unders (20 at a time)
100 KBS (20/12) (10 at a time)
50 Box Jumps (24/20) (5 reps at a time)
50 Pull Ups (5 reps at a time)
50 Burpees (1 rep at a time)

==

Does this make sense?…

When doing partner workouts, the repetitions are often split anyhow, but today you and your partner have to split things a certain way.  The Burpees must be split one at a time; that is to say that you do the first Burpee, then your partner does the second one, and you the third and so on.  From there, each exercise has different repetition splits.  So even if you wanted to, you could not do like Snoop Lion says:

I’m tryin’ to work this cold thing
And take this whole thing

That was a quick turn into Sorta Irrelevant Avenue,

CG

==

27 Mar
by: Published in Uncategorized

WOD:  14.5:  For time:

21-18-15-12-9-6-3 reps of:

Thrusters (95/65)
Facing the Bar Burpees

==

This is it…

Burpees and Thrusters!  I have a hunch that we have practiced these CrossFit movements thoroughly since forever.  If this is your bread and butter, than you should be smiles all around.  If you are wincing every time you see Thrusters and Burpees show up (which are some of the most common movements in CrossFit workouts) it’s kinda time to bite the bullet and get used to it.

Because this workout is for time and not an AMRAP, we will officially create a time limit that is the beginning of the next class.

Good luck,

CG

==

26 Mar
by: Published in Uncategorized

Skill: 3 rounds of:

Double Unders
Snatch Balance
Kipping Toes to Bar

WOD: For time:

250M Row
20 Over the Bar Burpees
10 Front Squats (135/85)
200M Row
16 Over the Bar Burpees
8 Front Squats (135/85)
150M Row
12 Over the Bar Burpees
6 Front Squats (135/85)
100M Row
8 Over the Bar Burpees
4 Front Squats (135/85)
50M Row
4 Over the Bar Burpees
2 Front Squats (135/85)

==

Our hearts and condolences go out to everyone involved in yesterday’s fire.  Please  keep the families,  firefighters and their families, and anyone else involved in your thoughts.  I wish you all a speedy recovery and may those who passed rest in peace.

CG

==

25 Mar
by: Published in Uncategorized

Skill: Snatch Pull

Work up to 185/115

WOD 1: For time:

30 Deadlifts (135/95)
30 Burpees
30 Hang Power Clean (115/75)
30 Ring Rows
30 Shoulder to Overhead (95/65)
30 Hanging Knee Raise

WOD 2: For time:

30 Deadlifts (135/95)
30 Burpees onto a 45 lb. plate
30 Hang Power Clean (115/75)
30 Ring Rows
30 Shoulder to Overhead (95/65)
30 Toes to Bar

All lifts have to be unbroken or 25 Burpee penalty

==

Let’s have a last at that list…

Chest to Bar Pull Ups
Double Unders
Snatches
Thrusters
Box Jumps
Burpees
Muscle Ups
Toes to Bar
Wall Balls

Deadlift
Shoulder to Overhead

==

Hmmm…what will this week bring?  Maybe 14.5 will host some evil combination of Burpees and Thrusters, which would be delightful.  Maybe something else entirely.  Either way, this will be the last week of the Opens season 2014.  Whatever joules of energy you have remaining, spend them all here today.

Go down swinging,

CG

==

 

24 Mar
by: Published in Uncategorized

Skill: 3 rounds of:

Muscle Ups / Chest to Bar Pull Ups or Ring Dips
Snatch Balance (work up to 115/75)

WOD 1: For time:

50 Push Press (95/65)
40 Kettlebell Swings (24/16)
30 Pull Ups

1-2 Burpee every 30 seconds

WOD 2: For time:

50 Push Press (95/65)
40 Kettlebell Swings (32/24)
30 Chest to Bar Pull Ups

2 Burpee every 30 seconds

==

This workout is going to be so darn…

Easy is a word.  Undemanding is an adjective.  Effortless are a bunch of letters that put together in that order make a comprehensible term.  Simple is also a word.  None of those actually describe the workout appropriately.

Hard,

CG

==4

23 Mar
by: Published in Uncategorized

WOD 1: 2 rounds for time of:

20 Cal Row
20 Hanging Knee Raises
20 Wall Balls (20/14)
20 Hang Power Clean (135/95)
20 Pull Ups

14 minute cap

WOD 2:  2 rounds for time of:

25 Cal Row
20 Toes to Bar
15 2-for-1 Wall Balls (20/14)
10 Hang Power Clean (185/115)
4 Muscle Ups

14 min cap

==

Monday…

I am sure you guys were worried sick about what workout would come up on the Monday after 14.4!  Rest your fears since today is something similar, but still different enough.  For those of you who have had their share of AMRAPs already on Mondays, these two rounds for time should be a great change of pace.  Please note that the rep scheme is ideal for not getting too caught up at any one exercise, so move through this efficiently and quickly!

Almost spring,

CG

==

22 Mar
by: Published in Uncategorized

Team WOD: For total time:

100 Calorie Row

Rest 2 minutes

100 Shoulder to Overhead (95/65)

Rest 2 minutes

100 Kettlebell Swings (24/16) or (32/24)

Rest 2 minutes

100 Burpees

==

You and a super-duper-best-friend…

Split the reasonably large workouts however you would like, but each effort should be performed at such supersonic speed that by the time you are finished, you learned a new language.  If you don’t see how those two are connected, then you aren’t going fast enough.

Boom,

CG

==

21 Mar
by: Published in Uncategorized

Team WOD:  BAF2CF Massacre:  25 min AMRAP of:

10 Russian Kettlebell Swings (24/16)
10 Burpees
10 Goblet Squats (24/16)
10 Toes to Bar (or Hanging Knee Raise)
10 No Squat Wall Balls (20/14)
10 Pull Ups (or Ring Rows)
10 Push Ups

Partners do alternating exercises

==

Last December…

When you last brought a friend, the two of you were able to take it easy and slowly enjoy your time at CrossFit.  Your friend got introduced to some of the basic movements and concepts of CrossFit, but since that was way too convenient and easy, we have decided to pick it up just a little bit.  You and your friend get to enjoy this workout, but if it’s still not enough, the following are a few good ways to enhance the workout:

Punch in the face and/or crotch if you break up any of the sets of 10 reps
Throw broken glass at each other
Eat a pizza while your partner does all of the work
Do everything at your 1RM loads
Wear a blindfold
Every other exercise has to be done at Box 1/2
Belittlement
Eat a pizza while you are doing all of the work
Make the workout an AMRAP Saturday instead

Or you know, just go hard,

CG

==

20 Mar
by: Published in Uncategorized

WOD: 14.4: 14 min AMRAP of:

60 Cal Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Clean (135/95)
20 Muscle Ups
=

14.4…

If you know you are going to scale, then scale right from the start. Hang Knee Raises instead of Toes to Bar…lighter loads…Pull Ups instead of Muscle Ups. Everyone should be working for 14 minutes straight!

#Getsome,

CG
==

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